The figure 4 stretch primarily targets the piriformis, a small pyramid-shaped muscle deep in your buttock that plays a major role in hip rotation. It also stretches the surrounding tissues of the outer hip and the posterior hip capsule, making it one of the most effective stretches for improving hip mobility and relieving tightness in the glutes. The name comes from the shape your legs make during the stretch, which resembles the number four.
Muscles It Targets
The piriformis is the star of this stretch. It sits deep beneath the larger glute muscles and runs from your lower spine to the top of your thighbone. Its job is to rotate your hip outward and stabilize the joint when you walk, run, or shift your weight side to side. When the piriformis gets tight, it can compress the sciatic nerve that runs directly beneath it (or, in some people, straight through it), causing pain that radiates down the back of the leg.
Beyond the piriformis, the figure 4 position stretches the entire posterior aspect of the hip. That includes the other deep rotator muscles in the buttock, the outer glute tissue, and the connective tissue of the hip joint capsule itself. The degree of hip flexion changes which structures feel the most pull. At a moderate angle of about 45 to 65 degrees, the piriformis gets the most targeted stretch. At a deeper 90-degree angle, the stretch spreads more broadly across the back of the hip, and you may feel it in structures other than the piriformis alone.
How to Do the Supine Version
The most common version is done lying on your back, which gives you the most control over intensity:
- Lie on your back with both knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee, letting your bent knee fall open to the side.
- Reach through the gap between your legs and grasp the back of your thigh (or the front of the shin) on the leg that’s still on the floor.
- Gently pull that leg toward your chest. Your foot will lift off the floor as the stretch deepens through the crossed leg’s hip.
- Hold, then release and repeat on the other side.
You should feel a deep pull in the outer hip and buttock of the crossed leg. If you feel pinching in the front of the hip or sharp pain in the knee, ease off the stretch or adjust the angle of your pull.
Seated and Standing Variations
A seated version works well at a desk or anywhere you have a chair. Sit upright, cross one ankle over the opposite knee, and gently lean your torso forward with a straight spine until you feel the stretch in your outer hip. The key is hinging forward from the hips rather than rounding your back. This version is less intense than the supine stretch, which makes it a good option during a workday or as a warm-up.
The standing version adds a balance challenge. From a standing position, place one ankle on the opposite thigh just above the knee, then bend the standing leg and send your hips back as if sitting into a chair. Your arms can extend forward for counterbalance. This variation works your core and the stabilizing muscles of the standing leg while stretching the crossed hip, making it a two-for-one movement.
Benefits for Sciatica and Hip Pain
The figure 4 stretch is one of the go-to recommendations for piriformis syndrome, a condition where the tight piriformis compresses the sciatic nerve. That compression causes pain, tingling, or numbness that can travel from the buttock down through the leg. Releasing tension in the piriformis takes pressure off the nerve and often provides noticeable relief.
Athletes and anyone with side-hip pain can also benefit. Runners, cyclists, and people who sit for long stretches are especially prone to piriformis tightness because prolonged hip flexion shortens the muscle over time. The stretch also improves general hip mobility, which matters for everything from squatting and climbing stairs to simply getting in and out of a car comfortably.
How Often to Do It
For the best results, do the stretch daily for at least 14 days, even if you start feeling better before that. One session means stretching both legs. Three sessions per day is a solid target for general maintenance. If you’re dealing with active pain or significant tightness, four sessions spread throughout the day works better: before work, after work, after a workout, and before bed.
Hold each side for 20 to 30 seconds per repetition. The stretch should feel like a firm, steady pull, not a sharp or shooting pain. Consistency matters more than intensity here. A moderate daily stretch will do more for you over two weeks than an aggressive stretch done once.
Common Mistakes to Avoid
The most frequent error is pulling too aggressively on the knee of the crossed leg, which can strain the hip joint or the inner knee ligaments. The pull should come from drawing the opposite thigh toward you, not from forcing the crossed knee downward or inward.
Lifting your head and shoulders off the floor during the supine version is another common issue. It creates neck tension and shifts your focus away from the hip. Keep your upper body relaxed and your head on the ground. If you can’t reach your thigh comfortably, loop a towel or strap around it instead of curling your torso up to compensate. Rounding the lower back during the seated version reduces the stretch on the piriformis and transfers the load to your lumbar spine, so focus on keeping your chest open and your spine long as you lean forward.